Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - adarqui

Pages: 1 ... 227 228 [229] 230 231 ... 1505
3421
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 30, 2018, 02:18:32 pm »
a post i did about today's race, related to some family that showed up, from Finland, and dominated:

Quote
bruh.

The 39th Annual Boca 5k/10k (2018) got absolutely blessed by the Finnish equivalent of the Norwegian Ingebrigtsen family. Look at this:

10k: male
1-OA: Wilho Hautala (19) -> 33:07

5k: male
1-OA: Walte Hautala (17) -> 16:53
2-OA: Waino Hautala (15) -> 17:03

5k: female
3-OA: Sari Hautala (48) -> 21:28

This family brings it. Props to Sari for putting together a distance running army.

Big congrats to Julie Grinnell West for besting one of the Hautala's with her 2nd OA... Here's hoping that Spencer West & Julie Grinnell West knock off two Hautala's next year at the 40th Annual Boca 5k/10k. LMFAO.

http://accuchip.racetecresults.com/Results.aspx?CId=16337&RId=267&EId=2


HAHAHAHAHA.

3422
Bios / Re: Animals
« on: December 29, 2018, 10:55:25 pm »
bald eagle. fan at a football game.


3423
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 29, 2018, 10:28:41 pm »
good race. lol dude shoots out of the pack before the last lap.

<a href="http://www.youtube.com/watch?v=kvtn52Dv6No" target="_blank">http://www.youtube.com/watch?v=kvtn52Dv6No</a>

3424
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 29, 2018, 10:17:11 pm »
nice steve scott interview.

<a href="http://www.youtube.com/watch?v=C843rgka4AA" target="_blank">http://www.youtube.com/watch?v=C843rgka4AA</a>

3425
800m+ Running and/or Conditioning / Re: Misc Running Videos
« on: December 29, 2018, 10:15:00 pm »
i've never seen a pace maker yell obscenities to the competitors for not staying with him...

man it was so serious back then. lmao.

83 Dream Mile

Steve Scott video binge.

<a href="http://www.youtube.com/watch?v=WGWVMXBdXuM" target="_blank">http://www.youtube.com/watch?v=WGWVMXBdXuM</a>

3426
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 29, 2018, 09:57:38 pm »
full rest day.

boca 5k tomorrow.

read lots of Steve Scott stuff today, training journal entries from 1981-1982 etc. incredible stuff. to sum it up: he felt like shit/wrecked/dead/tired very often. he put in 75-95 miles per week. he raced ALOT. had tons of bad races. had tons of great races, setting national/world records. for being a miler, he also raced lots of distances - 5 x 10k in one year, solid times too: 28:XX-29:XX's. he raced 800m, 1k, 1500m, 1 mile, 2000m, 2 mile, 3k, 5k, and 10k.

i feel alot better about feeling wrecked now.. serious.

http://www.letsrun.com/forum/flat_read.php?thread=346165

look what he did in 52 weeks:

Quote
52 week mileage: 4016 miles (77.2mi/wk)

43 Races

7 800/1000s
2:20.1/1:46.64/1:45.05/1:45.78/2:20.4/1:46.67/2:17.58

6 1500s
3:37.8/3:39.99/3:34.92/3:35.75/3:32.33/3:34.18

18 Miles
3:53.8r/3:55.91/3:58.8/3:54.8/3:58.8i/3:55.3i/4:00.3i/3:55.0i/4:00.2i/4:03.0i/3:31.25r*/4:01.3/3:52.68/3:54.1/3:48.53/3:47.69/3:49.72/3:51.5r

2 2000s 4:58.72/4:54.71

2 3000s 7:40.5/7:55h (rabbit)

1 2 mile 8:36.6
2 5k 13:50.4r/13:52

5 10ks 29:26r/28:47r/27:53XC/28:28r/28:50r

that is mind boggling.



12/29/2018

ate good. feel decent.

ate a TON of pizza (probably 1.25 of 2 pies).. lol.

09:50 PM: leg drain: 30 min

3427
800m+ Running and/or Conditioning / Re: Various Running Articles
« on: December 29, 2018, 08:14:36 pm »
Wetmore Formula

http://www.letsrun.com/news/2014/09/wetmore-formula/

https://www.flotrack.org/articles/5039220-five-elements-of-the-wetmore-factor

3428
800m+ Running and/or Conditioning / Re: The sub4 mile
« on: December 29, 2018, 08:13:56 pm »
after reading that ^^ i no longer feel bad about "feeling like sh*t" and having horrible races.

this dude felt awful alot, had plenty of bad races, and then set records. he's one of the best milers of all time.

interesting how many 10k's he ran..

yup:

Quote
   
RE: Steve Scott's Complete Training Log 1981-1982 2/21/2004 2:03PM - in reply to trackhead
 Reply  Return to Index  Report Post
This is great stuff. A few observations:

1. It's remarkable how often Scott notes that he felt "bad," "tired," or "like shit." If someone removed his racing performances from the log, you might think that the guy was really overtraining. (Obviously, he wasn't.) It reminds me of a quote from Brendan Foster that went something like: "World class distance runners wake up tired and go to bed very tired."

2. Considering that Scott focused on the 800m/1500m/mile distances, I am surprised at how little interval work he did. (Compare a typical Scott week to a typical Coe week or a typical Aouita week.) It looks like Scott would normally perform a weekly, low-volume, high-intensity interval session. There would be at least one other day that included strides or minor hill work, but most of his training consisted of moderate-to-fast paced distance runs of 5 to 15 miles.

3. He raced a lot. And he was competitive over a broad range, from 800 meters on the track to 10Ks on the road.

4. Based on this log, his training didn't seem to vary much over the course of a year. His volume would go down a bit (and the intensity of the track sessions would be turned up a notch) during the prime competition season, but Scott's winter and summer training varies much less than it did for some of his contemporaries (again, the contrast to Coe comes to mind).

-Brent



Quote
A few comments:

1) Morning runs. One of the things you'll hear over and over again at Letsrun is young runners looking for justification NOT to run twice a day. You won't find it here.
2) Tempo runs. If you read Scott's log, like most runners in the day, you won' find the word "tempo" anywhere. "Tempe" maybe, but not "tempo". Why? Because Scott was doing them right. You see tempo runs everywhere, most often, "hard runs" or "last half (5miles) hard." If your tempo run is an end-all, needing rest days before and after, you've done them too hard. I don't give a damn what your VDOT table says.
3) Hills. "Deeee Heeeeel!" "What hill?" "Any heeeeelll!" The one thing that most runners of the day did consistantly was hills. Scott ran hills year-round. Went he wasn't doing repeats he was doing long runs on them. Ya think there might be a link?
4) Just think how good Scott would have been with a HRM and GPS device and some freakin duct tape on his nose?


Quote
60s, 80s, 100s, 120s @ goal 400m speed to improve 400m speed/ability via recruiting FT fibres and improving nervous response.



Quote
A few other things to take away from Scott's log:

1. Variable mileage. You train to race. Scott got that. Pumped his mileage when appropriate (looks like he preferred mid-90's for his base) and backed off.

2. To train and race at that level, you feel like crap most of the time. Get used to it. Scott did. BUT. . .he also was in tune enough with his body to be able differentiate between the normal feeling like crap and the kind of feeling like crap that signals you need a day off. The athelete is the best instrument to measure that.

3. Not obsessive about his training; a day off didn't bother him. Know why? He understood the purpose of training wasn't to train. It was to race.

4. He understood the mile was an endurance event.

5. He understood you run faster than race pace once in a while.



Quote
If you talk to him he will say that the problem with American runners today is that they don't run enough in their youth. True, he never did more than 40 or 50mpw in high school, but he did a lot of catching up in college.

The HSers around him doing higher volume and then disappearing were probably not progressively trained.



Quote
Here is something worth noting.

The fastest American miler ever (Steve Scott) didn't find it necessary to do speed training almost every day of the week.

The fastest miler on the planet (Hicham El Gherouj) doesn't find it necessary to do speed training almost every day of the week. Anyway, not if you go by his competitive season training examples that can be found on the internet. He alternated speed/pace days with overdistance days.

Therefore, it seems as if it isn't necessary to do speed training almost every day of the week as Coe and Ovett used to do when they got close to or were in their racing season.




nice:

Quote
Trackhead, obviously you have some personal contact with Scott, so I can't really dispute what you have to say. However, it's interesting to note that in "Steve Scott- The Miler", Scott writes the following:

"Back then, California high schools turned out droves of great distancemen, but few of them continued their success in college; most kids were burnt out from excessive running before they could possibly reach their potential. In high school, they trained upwards of 15 miles a day, wringing every ounce of strength from their young legs. Coaches, seduced by the high milegae that was given credence by professional marathon runners, either didn't know any better or didn't care.
I doubt I ever ran more than 40 miles a week at Upland. Loney knew what was right and did not want to push his runners to their breaking points. I trace my longevity in this sport to not being a teenage phenom on the fast track from the get-go."

Quote
I questioned him on that exact quote and he clarified it to me as, "just don't overdo it on anything." Intensity, volume, whatever. If a high schooler does too much volume to quickly, burnout is distinct possibility. The same can be said with intensity.

He's not saying "kids should run x amount of miles per week in HS" because everyone's starting from a different place. It doesn't make sense to have a runner who has never run before start putting in 4,000 mile years. I think the key here is "progressive volume" -- start wherever you start but work on (gradually) increasing that volume.

Especially with Steve, he didn't start running cross country until his junior year (he had been swayed from baseball as a sophomore, and comitted as a runner after watching Dave Wottle win the 800m in '72). And furthermore, even at 40mpw, Steve (as most HSers in his day) was not sitting at home on the computer or watching cable or playing video games. He was out running around, being active, which in its own way, is aerobic activity too. Modern American youngsters have many more non-physical distractions.

3429
800m+ Running and/or Conditioning / Re: The sub4 mile
« on: December 29, 2018, 07:34:03 pm »
Steve Scott's 1981 training log.

insanity.

http://www.letsrun.com/forum/flat_read.php?thread=346165

Quote
Someone was asking about Scott's day-to-day training.
I called him up and he gave me permission to put it
up. Remember, it took years of training to be able to
do the following training. Enjoy.

Steve Scott's Training Log
1981


7 September, Monday: Bad cold, feel like
shit, easy 5mi.

Tuesday: Getting over cold, easy 5mi

Wednesday: Ran with Ray and Pete. 10mi

Thursday: 5mi in the morning, 10mi in the evening.
Too much food before PM run.
15mi

Friday: 5mi in the morning, 10mi in the evening w/
Pete. Hot. 15mi

Saturday: Ran with Pete. Hot and tough. 10mi

Sunday: No AM run. Ran 10mi in evening after
football game. Tough. 10mi

Week: 70mi


14 September, Monday: AM: 7mi at good pace.
Afternoon, 7mi again. Hard
to run. 14mi

Tuesday: 10 miles in the rain around the golf
course. 10mi

Wednesday: 5mi in AM. Evening ran 10mi fartlek on
the golf course in the rain.
Very hard. Altitude sucks. 15mi

Thursday: Ran 10mi in the morning. Felt like shit.
5mi in the evening. Rain.
15mi

Friday: No AM run. Ran 10mi down road to Vernon. Ran
into a black bull. 10mi

Saturday: 5mi AM run. Evening ran to road and back.
15mi

Sunday: Ran to the golf course and ran around twice.
Nice, but felt bad. 10mi.

Week: 90mi


21 September, Monday: Drove back to Tempe.
AM ran 5mi. Evening track
workout. Felt good. Ran from house, did 3x
(330-220-440) felt good all at 60-under
pace. 15mi

Tuesday: Very hot and humid. AM ran 5mi. Evening ran
5mi. 10mi

Wednesday: 5mi run in morning. PM ran up to school
did 220 in 27 then 880 in
1:50. Felt good, under control. Ran back home.
15mi.

Thursday: Fly to NY. 5mi in AM. 5mi.

Friday: Ran the course and a little more in the AM.
PM ran Central Park loop
hard with John, Tom, and Ray. Nice run. 10mi.

Saturday: 5th Avenue Mile. 3mi in the
morning. Jogged warmup. Got 7th
3:53.8. Felt okay till last 400. Ran CP loop for
7mi. 15mi.

Sunday: Walker and I ran 10mi in CP in the morning.
Ran 5mi in the evening.
15mi.

Week: 85mi


28 September, Monday: 15mile run up and down
hills. Cool and clear.
15mi

Tuesday: 5mi in the morning. 5mi

Wednesday: 5mi in the morning. Evening ran out to
the golf course and some more.
15mi

Thursday: Ran 5mi in the morning. Very cold and
rainy. Ran 10mi down to the
park. Easy. 15mi

Friday: 5mi in the morning. PM Ran 10mi with Tom.
Good pace. 15mi

Saturday: AM 5mi, very slow. Felt awful. Ran 10mi in
the evening. Felt better.
15mi

Sunday: Central Park 5k. Jogged to start of
race. Ran 13:50 for 5km around
park. Jogged around the park after. Ran 6mi in the
evening. 17mi

Week: 97mi


5 October, Monday: No AM run. PM ran 10mi
around the park. Slow at first,
hard in the middle. 10mi

Tuesday: Ran around park for 6mi (~37min) and then
to hotel for 7mi. Ran 3mi
with the dogs at home. 10mi.

Wednesday: AM 5mi canal loop. Evening run felt bad,
very hot. 15mi.

Thursday: AM 5mi canal loop. Not as hot, felt
better. Evening ran around canal
and back to school at good pace. 15mi.

Friday: Early season workout. Ran from school to
canal. 3x(3x1000m) w/ 500m
jog between km's. Avg. 2:49, last one in 2:40.
Jogged home. 15mi.

Saturday: Easy 5mi. 5mi

Sunday: MetroCenter 10km. 2mi
warmup/cooldown. Led from front. Won in
29:26. Ran 5mi in evening. 16mi.

Week: 86mi


12 October, Monday: No AM run. PM ran up to
South Mtn. Was very tired.
10mi

Tuesday: AM 5mi canal loop. Felt a lot better. PM
10mi hard fartlek. 15mi

Wednesday: AM 5mi canal loop. PM ran 10x Sage Dr.
hill. Very tired. Ran home
from hill. Very hard workout. Felt like shit!
16mi.

Thursday: 5mi AM run. Flew to CA. Ran around park in
Santa Ana. 13mi.

Friday: 5mi AM run. Ran out to Harbor to the
riverbed. Bad run. Lots of cars.
12mi.

Saturday: 5mi AM run in the park. 5mi in the
evening. 10mi.

Sunday: 8mi AM run. Flew home. Ran 2mi with the
dogs. 10mi.

Week: 85mi


19 October, Monday: No AM run. PM ran with
ASU guys. 8x1000-500m. 3min
5min. Avg. 2:47 last 2:42. 1:22 fast 1:10. Was hot,
good workout. Ran home.
14mi.

Tuesday: 15mi run out the canal. Good pace. Got
blisters. Stopped for H2O 3
times. 15mi

Wednesday: Fly to LA for PR stuff. Easy 5mi park
loop, second stepped up a gear.
10mi.

Thursday: No AM run. 20x Roast hill. Ran out &
back, good hard pace. 11mi

Friday: Easy 5mi AM run. PM ran to ASU easy 10miler.
15mi

Saturday: Easy 5mi AM canal run. Very sore from
stride-outs. PM ran 10mi at
good pace. 15mi

Sunday: AM 5mi canal loop. PM 10mi up South Mtn.
Good, back hard. 15mi

Week: 95mi


26 October, Monday: No AM run. Ran up to
canal. 10x1000m, 500m jog rest.
Avg. 2:47, last in 2:39. Equals 27:50 10km. Ran
back. 15mi

Tuesday: Ran 10mi in the morning. Nice and slow.
Sore from yesterday. PM ran
5mi canal loop at good pace. Lifted at home.
15mi.

Wednesday: 5mi in the morning. PM Ran 10mi , pretty
quick. Quads still hurt.
15mi

Thursday: AM 5mi run. PM 30x Roost hill hard. Was a
good workout. Ran home.
15mi.

Friday: 5mi easy. 5mi

Saturday: 10mi easy southern loop. 10mi

Sunday: AM 5mi easy. PM Good 10mi up South Mtn.
15mi

Week: 90mi


2 November, Monday: Very tired. Nothing in my
legs. 10mi easy.

Tuesday: AM 5mi canal loop.PM ran 13mi fartlek up
South Mtn. Good hard run.
18mi

Wednesday: 2mi AM run. PM 10mi run good pace.
Supposed to be easy. 12mi

Thursday: 5mi AM easy run. Went too hard yesterday.
PM ran from school to canal.
3x 500-1000-500 2mi rest between intervals, 5min
between sets. 1:21-2:45-1:24,
1:23-2:47-1:23, 1:23-2:41-1:14. Ran home, good
workout. 15mi

Friday: AM 5mi easy. PM timed ASU guys. Ran 5mi
easy. 10mi

Saturday: AM 6mi easy. Went to ASU game.

Sunday: Northbank 10k Race was ok, Hunt moved
w/ 2mi left. Legs heavy.
2nd 28:47.

Week: 85mi


9 November, Monday: 15mi run up South Mtn.
Good pace.

Tuesday:5mi AM run. PM another 5mi. Easy.

Wednesday: 5mi AM run @ good pace. Fly to CA. PM
10miler hard w/ Tom. 15mi

Thursday: AM 5mi easy. Evening 10mi easy/good pace.
Felt ok after yesterday.
15mi

Friday: No AM run. PM 10x Roast hill, very steep.
Ran home. 10mi

Saturday: AM 5miler. PM Ran Southern loop. 15mi

Sunday: ASU Homecoming 10k. Ran wrong way,
tied for 1st w/ Pete. PM 7mi
easy.

Week: 95mi


16 November, Monday: 15miler

Tuesday: AM no run. PM Hilly ridge workout. 8mi

Wednesday: AM 5mi run. PM went to Sage Dr w/ ASU
team. 40x120 hills, hard. 12.5mi

Thursday: AM 5mi easy. PM 10mi easy on Southern
loop.

Friday: 15miles on South Mtn, good pace.

Saturday: 5mi run.

Sunday: DNR - drove to Pinetop. Quail hunting.

Week: 70mi


23 November, Monday:AM easy 5mi. PM good
hard 10mi. Very cold on the
way back.

Tuesday: AM 5mi run. PM 10mi run on dirt near RR
tracks.

Wednesday: AM 5mi easy, very cold. Ran up South Mtn.
w/ Pete. Felt like shit.
15mi

Thursday: 5 miles before dinner. 15 people over.

Friday: Fly to Burbank. AAU clinic. PM Ran over
course (wet, muddy, hilly).
8mi

Saturday: AAU XC. Race ok Ran stupid. 6th:
Royle, Salazar, Swede, Rose,
Hunt. 12mi

Sunday: AM 5mi, PM 5mi easy. Rained all day.

Week: 80mi


30 November, Monday: AM No run. PM ran w/
Matt and Pete 15mi along canal.

Tuesday: Fly to OC. PM 10mi run. Dinner w/ Sub-4
people.

Wednesday: AM 5mi easy. PM 10mi fartlek. Spoke at
Huntington Beach HS.

Thursday: PM good 10 miles.

Friday: PM ran to canal and timed Rob in a workout.
Jogged 500 to get each split.
15mi

Saturday: DNR. Fly to Ontario.

Sunday: Sub-4 10km. Race was okay. Didn't run
tough. Lost 2 guys in last
mi. 28:28 PR
Week: 80mi



7 December, Monday: AM 5 miler. Fly to Reno.
Tom & I ran 10mi in
Reno. Good pace.

Tuesday: AM 5mi in Reno. Flew home. Felt like shit.
PM 5mi at home.

Wednesday: AM 5mi. PM Ray/Pete/Me ran South Mtn
hills, good pace. 19mi

Thursday: Flew to Ill. PM Ran 10mi good pace. Very
cold, jaw froze.

Friday: Tested at OD camp. 3mi on treadmill, then
hard 10mi w/ Masback, Theriot
and Byers. 2mi cooldown. 15mi

Saturday: AM 55min run with Lacy and Byers. Then ran
¾ mi for filming.
10mi

Sunday: AM 8mi run (slow-good-hard), Rolling Stones
concert. Stones were great!

Week: 90mi


14 December, Monday: AM 5mi canal run. PM
30xhill hard. Good workout,
tired. 15mi

Tuesday: AM 5mi canal run good pace. PM Did southern
loop w/ extension, easy.
15mi

Wednesday: AM 5mi canal run. PM Ran up South Mtn,
hard. +Weights. 15mi

Thursday: AM 3mi run. PM: Ran to canal for mile
repeats: (5:15/4:38)(5:25/4:34)(5:40/4:31)(5:55/4:26)
and ran home. Good workout. 13mi.

Friday: AM 7mi easy. Drove to Victorville to speak
with Len. Got home at 2am.

Saturday: DNR. Flew to San Diego.

Sunday: Festival of Lights 10k. 1st 28:50.
Beat Pheffer, Mendoza, Lux.
+10mi run. 20mi

Week: 85mi


21 December, Monday: 5mi, back of knee near
tendons hurt.

Tuesday: DNR - hurt.

Wednesday: Hurt. 5mi

Thursday: Drove to Sub-4. Hard 10mi fartlek in the
afternoon.

Friday: DNR - ate too much turkey.

Saturday: AM 10mi in the Southills. PM 5mi run.

Sunday: AM 5mi easy. PM Run up in foothills. Very
cold. 20mi

Week: 50mi


28 December, Monday: AM 5mi easy. PM took
dogs up Cucamonga Canyon.
10mi

Tuesday: AM 5mi, good pace. PM 20xhills, 20 each
side and run home, fast. 20mi

Wednesday: AM 5mi easy. PM 10mi, felt tired. Cold
and wet.

Thursday: AM 5mi, felt like shit. PM: Ran home from
course. 10mi

Friday: AM 5mi, PM 5mi felt real strong.

Saturday: AM 5mi. PM 10mi easy, very cold and
windy.

Sunday: DNR - Flying to NZ

Week: 80mi


1982


4 January, Monday: Ran 10mi in Cornwall
Park.

Tuesday: Felt awful. 11mi run with Walker and Dave.
Head spinning afterwards.

Wednesday: Ran to Cornwall Park. Did 3x440 on the
street. 10mi

Thursday: AM 5mi easy. PM ran up hills at Pavanue.
15mi

Friday: AM easy 7mi. PM ran 10x300 on grass field w/
300 jog. Ran 45s, last
in 41. 15mi

Saturday: Flew to Adelaide. Ran easy 5mi that
night.

Sunday: AM 5mi easy. PM 8x220 in 30s + 4mi. 11mi

Week: 76mi


11 January, Monday: AM Jogged 2mi easy.
110ºF. Beat Ken Martin
in 8:36 2mi. 10mi

Tuesday: Fly to Melbourne. Ran 10mi w/ group good
and hard.

Wednesday: 45-50min with group + jogging around the
track and jogged home. 13mi

Thursday: Melbourne Mile. AM 4mi easy, PM 1st
3:55.91 Jogged after. 10mi

Friday: Flew to Sydney. Dave, John and I ran 12mi
good, hard pace.

Saturday: AM 7.5mi around park PM 7.5mi from
house.

Sunday: Am 7mi around park. PM 3mi jog.

Week: 80mi


18 January, Monday: Sydney Mile. AM
5mi easy. PM. Race slow through
1200. Kicked like crazy the last lap. 1st in 3:58.8.
Walker 0.2s back. 10mi

Tuesday: Flew to Christchurch. Ran good hard
13mi.

Wednesday: 8miles in the park. Hard run. PM 7mi
fartlek.

Thursday: AM 7mi easy, tired from yesterday. PM
3x(440-220). Hamstring hurt
during last 220, finished anyway.
(56-25)(59-27)(58-27). 10mi

Friday: Hamstring hurts, got therapy. 5 miles
easy.

Saturday: Christchurch 1500m. AM 5-6mi easy.
PM Raced as plan, went w/
rabbit, Walker boxed. Won in 3:37.8. 11mi

Sunday: John and I went 11mi in the park. Good run.
PM 5mi easy.

Week: 80mi


25 January, Monday: John and I ran 7-8mi
around airport. Left at 2pm.

Tuesday: Hamilton 1000m. AM 6mi easy. PM Race
was okay, wore flats, hard
track. 4th in 2:20.1. Jogged down after. 13mi.

Wednesday: AM John and I ran 11mi. Drove to Lake
Tarawera. Caught 6lb1oz trout!

Thursday: Back to Auckland. Ran for an hour.
10mi.

Friday: AM 7mi with John. Hot and muggy. PM 3mi easy
+ strides.

Saturday: Auckland Mile. AM 3mi easy. PM Race
was good, slow early, 51
last lap. Won in 3:54.8, Walker made surge with 700
left. Went home.

Sunday: AM 5miles. PM 13miles in the foothills.

Week: 75miles


1 February, Monday: Sub-4 stuff all day. Ran
good 10miler with Wysocki.

Tuesday: AM 5mi PM Went to UCLA, cold and windy.
4x440 (59-60) then 2x44-2x220
all slow. Jogged. 10mi

Wednesday: AM 5mi easy PM 10mi very hard, supposed
to be easy but it was very
cold and I was freezing.

Thursday: AM 5mi. PM 5mi.

Friday: LA Times Indoor Mile. AM Ran 3mi
easy. PM Race was a real bummer.
Not committed, bad attitude. Was in position but
never moved. No confidence.
4th 3:58 Padilla-Walker-Flynn. 10mi

Saturday: Drove to AZ. 15mi in the foothills.

Sunday: AM 5mi good pace.

Week: 75mi


8 February, Monday: DNR - Moved into new
house

Tuesday: Fast, quick track workout. 4x165 then
4x165, 4x220, 3x330 +3mi jog.
10mi

Wednesday: DNR - Flew to San Diego for promotional
work. Got home late.

Thursday: No AM run. Flew to NY. PM ran 5mi in the
Park. Cold.

Friday: Wannamaker Mile. AM 3mi. PM Race was
great. Lead after 440. Beat
Byers by .04s Won in 3:55.3. 10mi

Saturday: Ottawa Indoor Mile. AM 3mi in NY.
Flew to Ottawa. Race was
bad. Felt like I was fighting. Won in 4:00.3.
10mi.

Sunday: DNR Traveled all day.

Week: 35mi


15 February, Monday: Ran 10mi from school.
Slept 12-14 hrs. No AM runs
this week.

Tuesday: Warmed up and ran 4x165 w/ 55 jog, 3x330 w/
110 jog, 2x440 w/ 220 jog.
Great workout! Felt good, under control. Len thinks
I can run fast this weekend!
7mi

Wednesday: Easy 9mi

Thursday: Easy 5mi. Left for San Diego.

Friday: San Diego Indoor Mile. AM 3mi easy PM
Race was a disaster. Went
out too fast the pack stayed back. 56s first 440.
Tried to push 3rd 440 instead
of settling in. Lost it with one lap to go. 4th in
3:55.0. Walker won in 3:52.8.
Ran home. 10mi

Saturday: SF Mile. Race was a drag. Felt
slow, tired. John won. I was
2nd 4:00.2. 6mi

Sunday: Went for a good 10mi with this guy named Dan
from SCC. Good hard run.

Week: 60mi


22 February, Monday: AM 5mi easy. PM 10mi
canal run. Good weights workout,
too.

Tuesday: AM 7mi. PM 2x(550-495-440-385-330) No times
given. 440 jog. Great workout.
All 58 or faster. 37.9 last 300.

Wednesday: Had a fever yesterday. Ran 10mi easy.

Thursday: Left for NY. Ran around park Very cold (20
below w/ windchill) 11mi

Friday: TAC Indoors. AM 3mi. PM. Race was
real bad. Ran uninspired and
unwilling. Race was there w/ 2laps to go, wasn't
tired. 5th in 4:03.0. 7mi.

Saturday: Ran loop + back to house. 13mi

Sunday: AM 10mi @ good pace. PM 5mi easy.

Week: 85mi


1 March, Monday: Felt bad today. Ran 10mi +
lifted.

Tuesday: DNR - feel very sick. Fever, runny
nose.

Wednesday: AM Ran 5mi loop - feel awful. PM Ran 10mi
hard. Felt bad.

Thursday: AM 5mi loop, felt bad, very tired. Ran
South Mtn and back home hard.
15mi

Friday: AM 5mi loop pretty hard. PM ran 30xRoost
hill and home. Great workout!
15mi

Saturday: AM 10mi out to Sage Dr. PM 5mi easy.

Sunday: Laguna Beach 10k. Won in 29:26.
Kicked hard last 440. 10mi

Week: 80mi


8 March, Monday: AM 5mi loop hard pace. PM
hard run with Pete. 15mi

Tuesday: 5mi loop at even pace. PM Hard 10mi fartlek
from house.

Wednesday: PM 10mi easy + lifting

Thursday: AM 5mi loop. PM South Mtn Hill loop.
15mi

Friday: PM 8 mi from the house and then to the
weight room. Tired. 10mi

Saturday: Went to NAU-Wyo-ASU meet. 30x110y on Sage
Dr. Hill. Very hard. 15mi

Sunday: Easy 15 miles into desert and back home.
Nice run.

Week: 95mi


15 March, Monday: AM 5mi easy. PM Ran a lazy
10 miler. Lifted after.
Good lifting.

Tuesday: PM fartlek with Pete. We were flying!
10mi

Wednesday: AM: Ran 5mi easy. PM Ran to golf course
and back. Nice run. 15mi

Thursday: Ran the Southern Mtn. loop. Went very
well, hard up the hills. Weights.
12mi

Friday: AM 5mi loop. PM Ran 10mi hard out camelback
run. Felt great!

Saturday: Easy 10 miles on the canal.

Sunday: AM 4mi easy. PM Did 30xSage Dr hills, ran
back. Hard, great workout.
17mi

Week: 95mi


22 March, Monday: No AM run. PM real easy 10
mi. Weights.

Tuesday: AM 5mi run. PM 10mi hard run. Supposed to
be fartlek, tired at beginning,
picked up to be fairly good run.

Wednesday: AM 5mi loop. PM From home, hard fartlek,
fast/steady coming back.
15mi

Thursday: No AM run. PM Very tired. 10mi easy +
Weights.

Friday: No AM run. PM 10mi run was ok. 1st half was
very slow, 2nd half was
better.

Saturday: AM Ran to Sage Dr. 15x220 hills. Was a
real bear! Great workout! Better
than running the shorter ones. PM 5mi Quail loop.
18mi.

Sunday: AM 5mi PM 10mi canal loop. Left for NZ.

Week: 93mi


29 March, Monday: DNR Flying to NZ.

Tuesday: AM Checked into hotel, ran 40min. PM Ran
45min at Cornwall Park. 15mi

Wednesday: AM 30min w/ Ray, good pace. PM Hard
55min. Rain, Weights. 15mi

Thursday: AM 5mi easy around the park. PM Very
tough, hilly 10mi w/ Ray, John.

Friday: AM Easy 5mi. PM Easy 5mi with Ray +
strides.

Saturday: Auckland Mile. 1st in 3:31.2. Beat
Hillardt, Flynn, Walker.
+ 10mi after. 14mi

Sunday: AM 15mi with John + run home. 16mi.

Week: 85mi


5 April, Monday: AM No run. PM 2mi
time-trial 8:53. Felt ok, hot &
windy + 5mi. 10mi

Tuesday: AM 5mi easy. PM 5mi easy.

Wednesday: AM 5mi PM 5x220 w/220 jog,
1x1000-1x660-2x595-3x550-4x495-1x1000.
Then jogged to Len's house. Great workout, all 59-63
pace. 15mi.

Thursday: AM 5mi loop. PM Ran a good, hard 10mi run.
Weights.

Friday: AM 5mi run. PM Canyon loop nice and easy.
Tired from yesterday. 15mi

Saturday: AM 20x110 hills then ran home. PM 3-4mi.
15mi

Sunday: 15mi run up spillway then back home. Good,
hilly run.

Week: 95mi


12 April, Monday: DNR - drove from CA to
home.

Tuesday: AM 5mi PM 4x(660-660-440) w/ 220j, 110w.
440w between sets. 1:32-1:30-55.2,
1:30-1:31-54.5, 1:31-1:32-54.0, 1:33-1:30-53.8. 5mi
cooldown. 15mi.

Wednesday: AM 5mi PM Easy 10mi loop. Very sore from
yesterday. Weights. 15mi

Thursday: AM 5mi run, felt good. PM 10mi fartlek,
real good workout!

Friday: AM No run, tired. PM 5mi easy

Saturday: Bruce Jenner Mile. AM 5mi PM Race
was a bore. Last 200m kick.
1st 4:01.3

Sunday: AM 5mi run. PM 15mi long run.

Week: 85mi


19 April, Monday: 8x330 (47.5avg) 110j, 220j
1x440 (54.3), 440w. 16x220
(31.5avg) 110j, 110w. 1x440 (51.9). Good 5k type
workout. Felt good. 10mi

Tuesday: AM 5mi easy PM Hard 10mi loop over hills. A
little hot. Weights. 15mi

Wednesday: AM 3mi easy. PM Good 10mi run. Played
golf, shot an 89.

Thursday: Left for Des Moines. 7mi + strides.

Friday: Drake Relays 5000m. AM 3-4mi. PM Race
was ok, windy. Won in 13:52.
Lead after 1mi, hurt in later stages. Jogged 5-6mi
after. 15mi

Saturday: AM 10mi run in Des Moines. Went to meet.
Flew home.

Sunday: AM 5mi. PM 5 sets of 4x110, 1x220 hills. Ran
home long way. 20mi

Week: 90mi


26 April, Monday: AM 5mi loop, a little
tired. PM warmed up with ASU,
ran 8mi. Felt like shit, feel like a cold is coming.
15mi

Tuesday: No AM run, felt bad. PM felt better.
2x660-550-495-440-395 all sub60
pace. Last 440 in 51.1 3mi warmup, 2mi cooldown.
8mi

Wednesday: AM no run. PM 10mi w/ Pete on Canal.
Weights.

Thursday: AM 5mi. PM Supposed to be social 10mi but
ran hard with Pete. Sub52min!

Friday: AM 5mi real easy. PM Felt bad first 4mi,
easy out, hard on return. 15mi.

Saturday: AM 4mi loop. PM Ran 9mi to Pete's house.
Very windy. Weights.

Sunday: South Mtn run w/ Pete. Good, a bit dry. Went
to ASU baseball game. 15mi

Week: 91mi


3 May, Monday: AM no run. PM Easy/good 10mi +
weights.

Tuesday: AM 5mi, felt real bad. PM 3x440 (58.4) w/
200j, 880w, 880 (1:54.5),
440w, 440 (52.4). Easy workout. 12mi

Wednesday: AM 5mi loop. PM 10mi on canal easy.

Thursday: AM 5mi PM 2x(2x440-660-440-8x220) workout
was great all times fast!
15mi

Friday: AM 5mi. PM 5mi at school. Drove to CA.
Weights.

Saturday: AM 10mi run PM 2mi, golf - shot a 92.

Sunday: 15mi run with John in the foothills.

Week: 85mi


10 May, Monday: Felt really bad. In LA for
promo work for Al Franken.
Stopped at Cal Poly for easy 5mi, felt terrible.

Tuesday: AM good 5mi run PM Slept all day. Cold,
windy, wet foothills run. 15mi

Wednesday: @ UCI. 2x440-880-440-6x220-3x440. Very
good workout. 57-58, 1:54-58,
29s, 55-58-52. Jogged 6mi after. 13mi.

Thursday: AM 5mi run PM Easy run. 15mi

Friday: AM no run. PM Good run + strides. 10mi

Saturday: AM 5mi easy. PM 5mi easy.

Sunday: Pepsi Mile. AM 3mi. PM Race went
well. 1200@3:00, 3:52.68. Paige
was good. Jogged 6mi after.

Week: 80mi


17 May, Monday: AM felt real bad on run.
Legs hurt from volleyball.
Smoggy. 10mi

Tuesday: AM 5mi hard PM 10mi real hard fartlek.
Great run, windy on return.

Wednesday: AM 5mi good pace PM 10mi good pace.
Weights.

Thursday: AM 5mi loop. Felt tired, sore. PM 10mi
real easy.

Friday: AM 5mi loop good pace. PM 3x(440-880-440)
220j, 440x b/sets. 58-1:56-58,
58-1:58-57, 58-1:57-55. Good workout, not real hard.
13mi

Saturday: Easy, moderate 10mi.

Sunday: AM Just 5mi.

Week: 85mi


24 May, Monday: AM 5mi PM 10mi (3.5 hard, 3
easy, 3.5 very hard) good
run.

Tuesday: AM 5mi easy, a little tired. PM
4x(440-385-330-275-220) 55.8-50.3-42.6-36-27.4
all sets same or faster. 23.6 last 220. 13mi

Wednesday: AM 3mi very easy PM 10mi easy

Thursday: DNR - got home very late.

Friday: AM 5mi loop PM Ran to Sage Dr hill. 5x
(4x110 1x220 uphill) good hard
workout. Ran out and back hard. Weights. 20mi

Saturday: 10mi w/ Pete. Went tubing, had fun.

Sunday: AM 5mi PM 10mi. Saw Rocky III. Great movie.
Saw ASU baseball. 15mi

Week: 85mi


31 May, Monday: AM no run. Big toe hurts. PM
Good session for 800m this
week. Ran 3x330, 4x275, 5x220 w/ 110w, 165j, 220j,
220w b/sets. 39s/26s all
at pace. 7mi

Tuesday: DNR - Hip is very sore and big toe
hurts.

Wednesday: AM hip is still sore but ran 5mi anyway.
Not enough warmdown Mon.
PM 10mi in canal loop, good pace, very windy!
Weights. 15mi

Thursday: AM 5mi, feel better. PM 330-220-440
(39.0-26.4-52.6). Feel tight,
not real controlled. 13mi

Friday: Went to SF for Al Franken promo work. Raced
cable car uphill. Jogged.
5mi

Saturday: Prefontaine Classic. AM 2mi jog. PM
Race was easy, Paige didn't'
run. 1:46.64, outkicked them in last 100. Ran 2mi
after.

Sunday: Easy 10mi run with John G.

Week: 70mi


7 June, Monday: 5mi at good pace. PM 10mi
canal loop. Good, hard.

Tuesday: AM easy 5mi felt sluggish. PM
(550-225-440)(495-220-385)(440-165-330)
(385-110-275) w/ 220j, 220w b/sets. 1st 3 sets all
53 pace or better. Last at
51 pace or better. Great workout. 12mi

Wednesday: AM 5mi PM 5mi

Thursday: AM 5mi. PM DNR Flew to Ontario.

Friday: 6mi run w/ John and Pete. Flew to
Oakland.

Saturday: Kinney Invite, UCB. AM 3mi PM Race
was a bummer. Felt bad.
1st 3:54.1, Walker 2nd, Flynn 3rd. 6mi after.
13mi

Sunday: 16mi run in hills around Berkeley w/ Walker.
Flew to Phoenix.

Week: 77mi


14 June, Monday: Easy 10mi, tired from
yesterday. Long drive to Upland.

Tuesday: Ran to stereo place to pick up car. Ran 5mi
more later. 10mi

Wednesday: AM 5mi PM Ran 10x220 w/ 220j on grass.
Windy and muggy. 10mi

Thursday: Flew all day. Ran to track and did some
strides and ran back. 6mi

Friday: AM 2-3mi PM TAC 1500m heats. Won in 3:39.99.
Very easy. 8mi

Saturday: AM 3mi easy

Sunday: TAC 1500m Final. Race was fast. Won
in 3:34.92. Fricker led in
2:54, I took lead w/ 300 to go. Maree 2nd, Flynn
3rd.

Week: 58mi


21 June, Monday: AM 10mi PM Flew to Oslo

Tuesday: AM No run PM Good, hard 10mi in the hills
above the lake. Nice day.

Wednesday: AM Ran 2 lake laps. PM Ran around the
lake + 11x140 hard strides.
9mi

Thursday: AM Ran @ lake PM 5x220 in 26-27 w/220j.
Felt good. Saw "Arthur."
8mi

Friday: No AM run. PM 5mi around the lake.

Saturday: Bislett Mile. AM 3mi PM 1st Oslo
win. Perfect conditions, can
go faster. 3:48.53 AR, Maree 3:48.85, Moorcroft,
Walker. Ran 5mi after. 11mi

Sunday: 15mi run in the hills w/ John, Steve and
Ray. Wet, cold but nice.

Week: 70mi


28 June, Monday: AM 5mi easy PM 3mi + 9-9x150
good strides. Cold. 10mi

Tuesday: AM 6mi around the lake + strides. PM flew
to Budapest.

Wednesday: Budapest 1500m. AM hilly 3mi PM
Race was good, felt tired
before, windy. 56-1:55-2:55, 25 last 200. 1st
3:35.75, Walker 2nd. 7mi

Thursday: AM Flew to Oslo PM 10mi w/ Mark Fricker,
good pace. Felt good.

Friday: AM no run PM 6x220 in 25-26, tried to float.
Good workout. 8mi

Saturday: Ran to track, watched races, ran home.
Feel good. 10mi

Sunday: Byrikjelo 800m. AM 2mi PM ran 1:45.05
PR. 1st lap fast 51, finished
good. Walker 2nd. 10mi

Week: 61mi


5 July, Monday: AM flew to Oslo PM Ran
around lake 3 times plus some
strides. 8mi

Tuesday: AM no run. PM 2 times around the lake +
strides. Easy. 6mi

Wednesday: Oslo Mile. AM ran around the lake. PM
Race was very good. Not
so hard. Didn't move quite early enough. Felt under
control. 57.3-1:53.8-2:51.9-3:47.69
AR Walker 2nd 3:49.08, Ray 3:49.77

Thursday: Ran around lake twice. Felt bad on
first lap, better on second.
5mi

Friday: Paris 800m. AM 3mi around park PM
Slow 1st lap even slow 3rd
200. Kicked hard in home straight, felt fast and
strong. Beat Robinson 1:45.28-1:45.80.
8mi

Saturday: AM flew to Lausanne. PM 10mi, hot, humid,
smoggy.

Sunday: Went to beach, 8mi along the lake + strides,
jogging, push-ups, sit-ups.
10mi

Week: 58mi


12 July, Monday: AM 5mi jog. PM 5x220 25-27s
w/ 220j-w. 10mi

Tuesday: Ran w/ John, Mark & Doug in nice shaded
park. Walked 3hrs in 90F!
5mi

Wednesday: Lausanne 1500m. AM 20min PM Race
was hard. Didn't feel strong
before but still went for it. Halfway through just
decided to win. Fast 3:32.22,
Maree 3:32.7 8mi

Thursday: AM Easy 6mi in the park. PM Flew to
London.

Friday: Ran easy in the park, strides and stretched.
Not feeling real peppy.
5mi

Saturday: London 3000m. AM 3mi PM Race was
bad. Felt tired from the start.
Knew I was in trouble after 1200. 5th in 7:40.5
Moorcroft-Maree-Walker-Koech.
8mi

Sunday: DNR - Flew home.

Week: 45mi


19 July, Monday: AM no run. PM 10mi run. Too
much time outside, smoggy.
Felt it.

Tuesday: AM 10mi, very hot and humid. Felt like
shit. PM 5mi up Euclid. Weights

Wednesday: AM 10mi up to Ranger Station. PM Went to
SLO for Sub-4. 5mi @ SLO.

Thursday: AM 5mi PM Ran up this big mountain behind
hotel. Good hard run. 15mi.

Friday: AM 5mi run by hotel. Didn't feel as good as
yesterday PM 5mi at home.
Weights

Saturday: AM 5mi, was hot. PM 10x 23rd and 24th
Streets. Felt good, good run.
15mi

Sunday: Ran 15mi, hot & muggy. Stopped for water
several times.

Week: 95mi


26 July, Monday: AM 5mi, feel tired. PM 10mi
at good pace. Weights.

Tuesday: AM no run PM 25x110y hills, fast. Good
workout. 12mi

Wednesday: AM 5mi PM Very hot, hilly run. Still ran
10.5mi in sub60min.

Thursday: AM 5mi loop. PM Easy 5mi Feel very
stressed, too many interviews!
Weights.

Friday: AM steady 5mi run PM Got home, ran 10mi,
very windy.

Saturday: AM 5mi PM Didn't plan on running 10 but
did it anyway.

Sunday: 15mi run up to Ranger Station and back.
Weights.

Week: 95mi


2 August, Monday: PM 10mi easy. Very
windy.

Tuesday: AM 5mi jog PM@ SLO 2x(5x440) 440j, 440w
between sets. Very good. 55.4,
56.8, 57.1, 56.4, 55.8, 55.1, 56.8, 56.2, 55.8,
52.8. 15mi

Wednesday: AM 5mi PM 5mi jog, smoggy as hell, felt
like shit.

Thursday: AM Ran up to 24th and back. PM Ran in
foothills up the back. Weights.
15mi

Friday: AM no run PM 660-550-440, 550-440-330,
330-220-440 all at 56.5 pace
except first 550. Last 440 in 51.0 Great workout.
½ int. jog b/intvls.,
440w/sets. 10mi

Saturday: AM 1hr. 10mi

Sunday: AM 5mi PM 10mi in foothills.

Week: 85mi


9 August, Monday: AM no run. PM
(2x440)(880-440)(6x220)(3x440). 56.8/57.1,
1:53.6/58, 28s, 56.6/58.0/53. Great workout, felt
good. 10mi

Tuesday: AM 5mi PM flew to Europe.

Wednesday: PM hard 5mi run, very hot and humid.
Slept bad.

Thursday: Noticed pain in my side. Still hurt after
5x200 26-27 last relaxed
in 23.8. 6mi

Friday: Chest very tight today, could barely
breathe. Side very sore. Jogged
5mi.

Saturday: Nice 2000m. Stomach cramps all day.
Bad race, luck it was slow.
John barely beat me. 4:58.72 AR. 7mi

Sunday: Flew to Zürich. Tried to run, side hurt
badly. Took day off.

Week: 38mi


16 August, Monday: Jogged 5mi. My side still
hurts, I saw 3 Docs and
all said something different. Feels better,
though.

Tuesday: 5mi with Walker and Flynn. Felt much better
today. Slight pull in my
back by my shoulder blade.

Wednesday: Zürich 1500m. Ran like a
turkey. Felt like I was going
to tie up with one lap to go, but I didn't. Got
passed on last 100, responded
well but was boxed. Faded to 3rd behind Cram,
Harbour. 3:34.18

Thursday: AM flew to London. PM 5mi with John.

Friday: London 1000m. AM no run. PM Felt ok
during warmup but ran like
I was afflicted. Last 220 rigged very bad! No
warmdown, got drug tested. 2:20.4
Cram won

Saturday: Ran for 40min, felt good. Flew to Germany.
6mi

Sunday: Köln 800m. Felt mush better, got
too far behind, didn't
tie up, finished strong. 1:46.67 4th place. 8mi

Week: 42mi


23 August, Monday: Ran 50min with John. Took
bus to Koblenz. Played cards,
ate ice cream. 8mi.

Tuesday: PM Ray and I ran to the track and did some
150s. Felt good. Played
cards. 6mi

Wednesday: Koblenz Mile. AM 20min PM Race was
good, gave 100% last 220.
56-1:54-2:53.5 Sydney and I battled last 220
shoulder-shoulder; won 3:49.72-3:49.75.
9mi

Thursday: AM Took train to Brussels. PM 30min, felt
very good. 5mi

Friday: Rabbitted 5000m for Walker. Set pace 7:55
for 3000m. 7mi

Saturday: 45min run with John and Ray. Left for
Stuttgart. 7mi

Sunday: Stuttgart 1000m. 2:17.58, beat Byers
and John. Felt good. 3mi

Week: 45mi


30 August, Monday: 42min run, felt good.
7mi

Tuesday: Ingleheim 2000m. AM Ran w/ Thomas.
PM Race was OK. Didn't have
anything left on last lap, lost contact. No desire.
Too many races. Thomas won
in 4:52.2. I was 2nd 4:54.71 PR. 7mi

Wednesday: Flew to NY. John and I ran around the
park. 7mi

Thursday: Ran 3 laps, last was fartlek. Feel good,
adjusted to time. 9mi

Friday: DNR - Interview ran very late.

Saturday: 5th Avenue Mile. AM 3mi easy PM
Race was slow 2:58 1200m kicked
hard from 200, stepped in pothole. Byers won in
3:51.3, I was 2nd 3:51.5. John
and I ran 7.5mi after. 13mi.

Sunday: 60min run with John around the park, pretty
fast. Flew home. 11mi

Week: 54mi


52 week mileage: 4016 miles (77.2mi/wk)

43 Races

7 800/1000s
2:20.1/1:46.64/1:45.05/1:45.78/2:20.4/1:46.67/2:17.58

6 1500s
3:37.8/3:39.99/3:34.92/3:35.75/3:32.33/3:34.18

18 Miles
3:53.8r/3:55.91/3:58.8/3:54.8/3:58.8i/3:55.3i/4:00.3i/3:55.0i/4:00.2i/4:03.0i/3:31.25r*/4:01.3/3:52.68/3:54.1/3:48.53/3:47.69/3:49.72/3:51.5r

2 2000s 4:58.72/4:54.71

2 3000s 7:40.5/7:55h (rabbit)

1 2 mile 8:36.6
2 5k 13:50.4r/13:52

5 10ks 29:26r/28:47r/27:53XC/28:28r/28:50r



cleaned up a bit:

Quote
Trackhead, I hope you don't mind I've redacted the logs to make an easier read? Took out the text-wrap and the superfulous text. Converte imperial measure to metric. Left the commentary in so that the young bucks can get a feel for the lifestyle. Good work!

Steve Scott's Training Log

1981

9/7: 5mi bad cold
9/8: 5mi
9/9: 10mi
9/10: AM 5mi PM 10mi
9/11: AM 5mi PM 10mi
9/12: 10mi
9/13: 10mi

Week: 70 miles
--------------------

9/14: AM: 7mi at good pace. PM 7 Hard
9/15: 10mi
9/16: AM 5mi in PM 10mi fartlek
9/17: AM 10mi PM 5mi
9/18: PM 10mi
9/19: AM 5mi PM 10mi
9/20: 10mi

Week: 90 miles
----------------------

9/21: AM 5mi. PM Warmup, did 3x(330-220-440) @ :60 pace, warmdown
9/22: AM ran 5mi. PM 5mi.
9/23: AM 5mi PM warmup, 220 @ 27, then 880 in 1:50. Felt good, under control, warmdown
9/24: AM 5 mi Fly to NY.
9/25: AM Ran the course and a little more PM ran 10mi. John, Tom, and Ray. Nice run.
9/26 AM 5th Avenue Mile. 3mi in the morning. Jogged warmup. Got 7th 3:53.8. Felt okay till last 400. Ran CP loop for 7mi.
9/27 AM 10 with Walker PM 5 mi

Week: 85mi
-----------------------

9/28: 15mile hills
9/29: AM 5mi PM 5mi
9/30: AM 5mi PM 10 mi
10/1: AM 5mi PM 10mi
10/2: AM 5mi PM 10mi
10/3: AM 5mi very slow PM 10mi
10/4: AM Central Park 5k. Jogged to start of race. Ran 13:50 for 5km around park. Jogged around the park after. PM 6 mi

Week: 97mi
-------------------------

10/5: PM ran 10mi
10/6: AM 7mi PM 3mi
10/7: AM 5mi PM 10mi felt bad very hot
10/8: AM 5mi PM 10mi
10/9: warmup, 3x(3x1000m) w/ 500m jog Avg. 2:49, last one in 2:40., warmdown 10/10 AM 5 PM 5
10/11: AM MetroCenter 10km. 2mi warmup/cooldown.1st 29:26. PM Ran 5mi in evening.

Week: 86mi
-------------------------

10/12: PM 10mi
10/13: AM 5mi PM 10 mi hard fartlek
10/14: AM 5mi PM ran 10x Sage Dr. hill. Very tired. Ran home from hill. Very hard workout. Felt like shit!
10/15: AM 5mi PM 8mi
10/16: AM 5mi PM 7mi
10/17: AM 5mi PM 5mi
10/18: AM 8mi PM 2mi

Week: 85mi
------------------------

10/19: PM 8x1000-500m. 3min 5min. Avg. 2:47 last 2:42. 1:22 fast 1:10. Was hot, good workout. Ran home.(14mi)
10/20: 15mi run out the canal. Good pace.
10/21: Fly to LA for PR stuff. AM 5mi easy PM 5 mi
10/22: PM 20x Roast hill. 11mi
10/23: AM 5mi PM 10mi
10/24: AM 5mi Very sore from stride-outs. PM 10mi at good pace.
10/25: AM 5mi canal loop. PM 10mi up South Mtn. Good, back hard.

Week: 95mi
----------------------

10/26: PM Ran up to canal. 10x1000m, 500m jog rest. Avg. 2:47, last in 2:39. Ran back. 15mi
10/27: AM 10mi slow Sore from yesterday. PM 5mi good pace. Lifted at home.
10/28: AM 5mi PM Ran 10mi , pretty quick. Quads still hurt.
10/29: AM 5mi PM 30x Roost hill hard. Was a good workout. Ran home.
10/30: AM 5mi PM 5mi
10/31: 10mi easy southern loop.
11/1: AM 5mi easy. PM 10mi

Week: 90mi
------------------------

11/2 10mi easy.
11/3: AM 5mi PM ran 13mi fartlek up South Mtn. Good hard run.
11/4: AM 2mi PM 10mi
11/5: AM 5mi easy PM warmup, 3x 500-1000-500 2mi rest , 5min between sets. 1:21-2:45-1:24, 1:23-2:47-1:23, 1:23-2:41-1:24. Ran home, good workout.
11/6: AM 5mi easy. PM 5mi easy.
11/7: AM 6mi easy. Went to ASU game.
11/8: Northbank 10k Race was ok, Hunt movedw/ 2mi left. Legs heavy.2nd 28:47.

Week: 85mi
-----------------------

11/9: 15mi run up South Mtn. Good pace.
11/10: AM 5mi. PM 5mi. Easy.
11/11: AM 5mi @ good pace. Fly to CA. PM 10miler hard w/ Tom.
11/12: AM 5mi easy. PM 10mi easy
11/13: PM 10x Roast hill, very steep.10mi
11/14: AM 5miler. PM Ran Southern loop.
11/15: AM ASU Homecoming 10k. Ran wrong way, tied for 1st w/ Pete. PM 7mi easy.

Week: 95mi
----------------------

11/16: 15miler
11/17: PM Hilly ridge workout. 8mi
11/18: AM 5mi PM went to Sage Dr w/ ASU team. 40x120 hills, hard.
11/19: AM 5mi easy. PM 10mi easy
11/20: 15miles on South Mtn, good pace.
11/21: 5mi run.
11/22: DNR - drove to Pinetop. Quail hunting.

Week: 70mi
-----------------------



11/23: AM 5mi easy PM 10mi good hard 10mi.
11/24: AM 5mi run. PM 10mi run on dirt
11/25: AM 5mi easy PM Ran up South Mtn. w/ Pete. Felt like shit.
11/26: PM 5 miles before dinner. 15 people over.
11/27: Fly to Burbank. TAC clinic. PM Ran over course (wet, muddy, hilly).8mi
11/28: TAC XC. Race ok Ran stupid. 6th: Royle, Salazar, Swede, Rose, Hunt. 12mi
11/29: AM 5mi, PM 5mi easy.

Week: 80mi
------------------------

11/30: PM ran w/Matt and Pete 15mi along canal.
12/1: Fly to OC. PM 10mi run. Dinner w/ Sub-4 people.
12/2: AM 5mi easy. PM 10mi fartlek. Spoke at Huntington Beach HS.
12/3: PM 10 miles.
12/4: PM 15mi
12/5: DNR. Fly to Ontario.
12/6: Sub-4 10km. Race was okay. Didn't run tough. Lost 2 guys in last mi. 28:28 PR

Week: 80mi
-------------------------

12/7: AM 5 miler. Fly to Reno PM 10mi Good pace.
12/8: AM 5mi in Reno. Flew home. Felt like shit. PM 5mi at home.
12/9: AM 5mi. PM 14mi Ray/Pete/Me ran South Mtn hills, good pace.
12/10: Flew to Ill. PM Ran 10mi good pace. Very cold, jaw froze.
12/11: Tested at OD camp. 3mi on treadmill, then hard 10mi w/ Masback, Theriot and Byers. 2mi cooldown.
12/12: AM 55min run with Lacy and Byers. Then ran ¾ mi for filming.
12/13: AM 8mi run (slow-good-hard), Rolling Stones concert. Stones were great!

Week: 90mi
-------------------------

12/14: AM 5mi PM 30xhill hard. Good workout, tired.
12/15: AM 5mi PM 10mi
12/16: AM PM 10mi
12/17: AM 3mi PM: Ran to canal for mile repeats: (5:15/4:38)(5:25/4:34)(5:40/4:31)(5:55/4:26)and ran home. Good workout.
12/18: AM 7mi easy. Drove to Victorville to speak with Len. Got home at 2am. 12/19 DNR. Flew to San Diego.
12/20: Festival of Lights 10k. 1st 28:50. Beat Pheffer, Mendoza, Lux. +10mi run. (20mi total)

Week: 85mi
--------------------------

12/21: 5mi, back of knee near tendons hurt.
12/22: DNR - hurt.
12/23: Hurt. 5mi
12/24: Hard 10mi fartlek in the afternoon.
12/25: DNR - ate too much turkey.
12/26: AM 10mi in the Southills. PM 5mi run.
12/27: AM 5mi easy. PM 10mi Run up in foothills.

Week: 50mi
----------------------------

12/28: AM 5mi easy. PM 10mi
12/29: AM 5mi, good pace. PM 20xhills, 20 each side and run home, fast.(15mi)
12/30: AM 5mi easy. PM 10mi, felt tired.
12/31: AM 5mi, felt like shit. PM: 5mi
1/1: AM 5mi, PM 5mi felt real strong.
1/2: AM 5mi. PM 10mi easy
1/3: DNR - Flying to NZ

Week: 80mi
---------------------------
---------------------------
1982


1/4: Ran 10mi
1/5: 11mi run with Walker and Dave. Head spinning afterwards.
1/6: Ran to Cornwall Park. Did 3x400 on the street. (10mi)
1/7: AM 5mi easy. PM 10mi in hills
1/8: AM 7mi. Easy PM ran 10x300 on grass field w/300 jog. Ran 45s, last in 41. (10mi)
1/9: Flew to Adelaide. PM 5mi easy
1/10: AM 5mi easy. PM 8x200 in 30s + 4mi.

Week: 76mi
--------------------------

1/11: AM Jogged 2mi easy.110ºF. Beat Ken Martin in 8:36 2mi. (8mi)
1/12: Fly to Melbourne. PM 10mi good and hard.
1/13: 13mi
1/14: AM 4mi easy, PM Melbourne Mile. 1st 3:55.91 Jogged after. (6mi)
1/15: Flew to Sydney. 12mi good, hard pace.
1/16: AM 7.5mi around park PM 7.5mi
1/17: Am 7mi around park. PM 3mi jog.

Week: 80mi
----------------------------

1/18: AM 5mi easy. PM. Sydney Mile. Race slow through 1200. Kicked like crazy the last lap. 1st in 3:58.8. Walker 0.2s back. 10mi
1/19: Flew to Christchurch. 13mi good hard
1/20: 8miles Hard PM 7mi fartlek.
1/21: AM 7mi easy, tired from yesterday. PM 3x(400-200). Hamstring hurt during last 200, finished anyway.(56-25)(59-27)(58-27). 10mi
1/22: Hamstring hurts, got therapy. 5 miles easy.
1/23: AM 5-6mi easy. PM Christchurch 1500m. Raced as plan, went w/rabbit, Walker boxed. Won in 3:37.8.
1/24:AM 11mi in the park. Good run. PM 5mi easy.

Week: 80mi
------------------------------

1/25: John and I ran 7-8mi around airport. Left at 2pm.
1/26: AM 6mi easy. PM Hamilton 1000m. Race was okay, wore flats, hard track. 4th in 2:20.1. Jogged down after. (7mi)
1/27: AM 11mi w/John. Drove to Lake Tarawera. Caught 6lb1oz trout!
1/28: 10mi
1/29: AM 7mi with John. Hot and muggy. PM 3mi easy + strides.
1/30: AM 3mi easy. PM Auckland Mile. Race was good, slow early, 51 last lap. Won in 3:54.8, Walker made surge with 700 left. Went home.
1/31: AM 5miles. PM 13miles in the foothills.

Week: 75miles
-----------------------------

2/1: Sub-4 stuff all day. Ran good 10miler with Wysocki.
2/2: AM 5mi PM Went to UCLA, cold and windy. 4x400 (59-60) then 2x400-2x200 all slow. Jogged. (5mi)
2/3: AM 5mi easy PM 10mi very hard
2/4: AM 5mi. PM 5mi.
2/5: AM Ran 3mi easy. PM LA Times Indoor Mile. Race was a real bummer.Not committed, bad attitude. Was in position but never moved. No confidence. 4th 3:58 Padilla-Walker-Flynn. (7mi)
2/6: Drove to AZ. 15mi in the foothills.
2/7: AM 5mi good pace.

Week: 75mi
-----------------------------

2/8: DNR - Moved into new house
2/9: Fast, quick track workout. 4x150 then 4x150, 4x200, 3x300 +3mi jog. 10mi
2/10: DNR - Flew to San Diego for promotional work. Got home late.
2/11: No AM run. Flew to NY. PM ran 5mi in the Park. Cold.
2/12: AM 3mi. PM Wannamaker Mile. Race was great. Lead after 440. Beat Byers by .04s Won in 3:55.3. (7mi)
2/13: AM 3mi in NY. Flew to Ottawa. Ottawa Indoor Mile. Race was bad. Felt like I was fighting. Won in 4:00.3. (7mi)
2/14: DNR Traveled all day.

Week: 35mi
------------------------------

2/15: Ran 10mi from school. Slept 12-14 hrs. No AM runs this week.
2/16: Warmed up and ran 4x150 w/ 50 jog, 3x300 w/100 jog, 2x400 w/ 200 jog.Great workout! Felt good, under control. Len thinks I can run fast this weekend! 7mi
2/17: Easy 9mi
2/18: Easy 5mi. Left for San Diego.
2/19: AM 3mi easy PM San Diego Indoor Mile. Race was a disaster. Went out too fast the pack stayed back. 56s first 400. Tried to push 3rd 400 instead of settling in. Lost it with one lap to go. 4th in 3:55.0. Walker won in 3:52.8. (7mi)
2/20: SF Mile. Race was a drag. Felt slow, tired. John won. I was 2nd 4:00.2. 6mi
2/21: 10mi in hills Good hard run.

Week: 60mi
------------------------------

2/22: AM 5mi easy. PM 10mi canal run. Good weights workout,too.
2/23: AM 7mi. PM 2x(500-450-400-350-300) No times given. 400 jog. Great workout. All 58 or faster. 37.9 last 300.
2/24: Had a fever yesterday. Ran 10mi easy.
2/25: Left for NY. Ran around park Very cold (20 below w/ windchill) 11mi
2/26: AM 3mi. PM. TAC Indoors. Race was real bad. Ran uninspired and unwilling. Race was there w/ 2laps to go, wasn't tired. 5th in 4:03.0.
2/27: 13mi
2/28: AM 10mi @ good pace. PM 5mi easy.

Week: 85mi
--------------------------------

3/1: Felt bad today. Ran 10mi + lifted.
3/2: DNR - feel very sick. Fever, runny nose.
3/3: AM Ran 5mi loop - feel awful. PM Ran 10mi hard. Felt bad.
3/4: AM 5mi loop, felt bad, very tired. PM 10mi out an back hard.
3/5: AM 5mi loop pretty hard. PM ran 30xRoost hill and home. Great workout! (10mi)
3/6: AM 10mi PM 5mi easy.
3/7: Laguna Beach 10k. Won in 29:26. Kicked hard last 440. 10mi

Week: 80mi
-------------------------

3/8: AM 5mi hard. PM 10mi hard .
3/9: 5mi PM 10mi Hard fartlek from house.
3/10: PM 10mi easy + lifting
3/11: AM 5mi PM 10mi South Mtn Hill loop.
3/12: PM 10 mi, weights Tired.
3/13: 30x110y on Sage dr. Hill. Very hard. 15mi
3/14: 15 mi easy

Week: 95mi
---------------------------

3/15: AM 5mi easy. PM 10mi easy. Lifted after.Good lifting.
3/16: PM 10mi fartlek with Pete. We were flying!
3/17: AM: Ran 5mi easy. PM 10mi to golf course and back
3/18: 12mi the Southern Mtn. loop. Went very well, hard up the hills. Weights.
3/19: AM 5mi loop. PM 10mi hard out camelback run. Felt great!
3/20: 10mi easy
3/21: AM 4mi easy. PM Did 30xSage Dr hills, ran back. Hard, great workout. (13mi)

Week: 95mi
---------------------------

3/22: PM real easy 10 mi. Weights.
3/23: AM 5mi PM 10mi hard run. Supposed to be fartlek, tired at beginning, picked up to be fairly good run.
3/24: AM 5mi PM 10mi hard fartlek, fast/steady coming back.
3/25: PM Very tired. 10mi easy + Weights.
3/26: PM 10mi slow
3/27: AM Ran to Sage Dr. 15x200 hills. (13mi) Was a real bear! Great workout! Better than running the shorter ones. PM 5mi Quail loop.
3/28: AM 5mi PM 10mi canal loop. Left for NZ.

Week: 93mi
----------------------------

3/29: DNR Flying to NZ.
3/30: AM 7mi. PM 8mi
3/31: AM 5mi w/ Ray, good pace. PM 10mi hard, Weights.
4/1: AM 5mi easy around the park. PM 10mi Very tough, hilly w/ Ray, John.
4/2: AM Easy 5mi. PM Easy 5mi with Ray + strides.
4/3: Auckland (road) Mile. 1st in 3:31.2. Beat Hillardt, Flynn, Walker. + 10mi after. (14mi)
4/4: AM 15mi with John + run home.

Week: 85mi
--------------------------

4/5: PM 2mi time-trial 8:53. Felt ok, hot & windy + 5mi. (10mi)
4/6: AM 5mi easy. PM 5mi easy.
4/7: AM 5mi PM 5x200 w/200 jog, 1x1000-1x600-2x550-3x500-4x450-1x1000. Great workout, all 59-63pace.(10mi)
4/8: AM 5mi PM 10mi hard Weights.
4/9: AM 5mi PM 10mi easy Tired from yesterday.
4/10: AM 20x110 hills then ran home.(11mi) PM 3-4mi.
4/11: 15mi Good, hilly run.

Week: 95mi
--------------------------

4/12: DNR - drove from CA to home.
4/13: AM 5mi PM 4x(660-660-440) w/ 220j, 110w. 440w between sets. 1:32-1:30-55.2, 1:30-1:31-54.5, 1:31-1:32-54.0, 1:33-1:30-53.8. 5mi cooldown. (15mi.)
4/14: AM 5mi PM 10mi easy loop. Very sore from yesterday. Weights.
4/15: AM 5mi felt good. PM 10mi fartlek, real good workout!
4/16: PM 5mi easy
4/17: AM 5mi PM Bruce Jenner Mile. Race was a bore. Last 200m kick. 1st 4:01.3
4/18: AM 5mi PM 15mi long run.

Week: 85mi
----------------------------

4/19: 8x300 (47.5avg) 100j, 200j 1x400 (54.3), 400w. 16x200 (31.5avg) 100j, 100w. 1x400 (51.9). Good 5k type workout. Felt good. (10mi)
4/20: AM 5mi PM 10mi hard over hills. Weights.
4/21: AM 3mi easy. PM Good 10mi run. Played golf, shot an 89.
4/22: Left for Des Moines. 7mi + strides.
4/23: AM 3-4mi. PM Drake Relays 5000m. Race was ok, windy. Won in 13:52. Lead after 1mi, hurt in later stages. Jogged 5-6mi after. (11mi)
4/24: AM 10mi run in Des Moines. Went to meet. Flew home.
4/25: AM 5mi. PM 5 sets of 4x110, 1x220 hills. Ran home long way. (15mi)

Week: 90mi
------------------------------

4/26: AM 5mi PM warmed up with ASU, ran 8mi. Felt like shit, feel like a cold is coming.
4/27: No AM run, felt bad. PM felt better. 2x600-500-450-400-350 all sub60 pace. Last 400 in 51.1 3mi warmup, 2mi cooldown. (8mi)
4/28: AM no run. PM 10mi Weights.
4/29: AM 5mi PM 10mi hard 52:00
4/30: AM 5mi PM 10mi, easy out, hard on return.
5/1: AM 4mi PM 9mi Weights.
5/2: 15mi South Mtn run w/ Pete.

Week: 91mi
--------------------------------

5/3: AM no run. PM 10mi easy + weights.
5/4: AM 5mi, felt real bad. PM 3x400 (58.4) w/ 200j, 800w, 800 (1:54.5), 400w, 400 (52.4). Easy workout. (7mi)
5/5: AM 5mi PM 10mi easy.
5/6: AM 5mi PM 2x(2x400-600-400-8x200) workout was great all times fast! (10mi)
5/7: AM 5mi. PM 5mi Drove to CA. Weights.
5/8: AM 10mi PM 2mi, golf - shot a 92.
5/9: 15mi run with John in the foothills.

Week: 85mi
-------------------------------

5/10: Felt really bad. In LA for promo work for Al Franken. Stopped at Cal Poly for easy 5mi, felt terrible.
5/11: AM 5mi PM 10mi
5/12: @ UCI. 2x400-800-400-6x200-3x400. Very good workout. 57-58, 1:54-58, 29s, 55-58-52. Jogged 6mi after. (13mi.)
5/13: AM 5mi PM 10mi easy
5/14: AM no run. PM 10mi Good run + strides.
5/15: AM 5mi easy. PM 5mi easy.
5/16: AM 3mi. PM Pepsi Mile. Race went well. 1200@3:00, 3:52.68. Paige was good. Jogged 6mi after.

Week: 80mi
-------------------------------

5/17: AM 10mi felt real bad on run. Legs hurt from volleyball.Smoggy.
5/18: AM 5mi hard PM 10mi real hard fartlek. Great run, windy on return.
5/19: AM 5mi good pace PM 10mi good pace. Weights.
5/20: AM 5mi Felt tired, sore. PM 10mi real easy.
5/21: AM 5mi loop good pace. PM 3x(400-800-400) 200j, 400x b/sets. 58-1:56-58, 58-1:58-57, 58-1:57-55. Good workout, not real hard.(8mi)
5/22: 10mi. Easy, moderate
5/23: AM 5mi.

Week: 85mi
---------------------------------

5/24: AM 5mi PM 10mi (3.5 hard, 3 easy, 3.5 very hard) good run.
5/25: AM 5mi easy, a little tired. PM 4x(400-350-300-250-200) 55.8-50.3-42.6-36-27.4 23.6 last 220. (8mi)
5/26: AM 3mi very easy PM 10mi easy
5/27: DNR - got home very late.
5/28: AM 5mi PM Sage Dr hill. 5x (4x100 1x200 uphill) good hard workout. Ran out and back hard. Weights. (15mi)
5/29: 10mi w/ Pete. Went tubing, had fun.
5/30: AM 5mi PM 10mi.

Week: 85mi
----------------------------------

5/31: AM no run. Big toe hurts. PM Good session for 800m this week. Ran 3x300, 4x250, 5x200 w/ 100w, 150j, 200j, 200w b/sets. 39s/26s all
at pace. (7mi)
6/1: DNR - Hip is very sore and big toe hurts.
6/2: AM 5mi hip is still sore but ran anyway. PM 10mi good pace, Weights.
6/3: AM 5mi, feel better. PM 300-200-400 (39.0-26.4-52.6). Feel tight, not real controlled. (8mi)
6/4: Went to SF for Al Franken promo work. Raced cable car uphill. Jogged. 5mi
6/5: AM 2mi jog. PM Prefontaine Classic. Race was easy, 1:46.64, outkicked them in last 100. Ran 2mi after.
6/6: 10mi easy run with John G.

Week: 70mi
------------------------------

6/7: AM 5mi at good pace. PM 10mi. Good, hard.
6/8: AM 5mi easy felt sluggish. PM (500-200-400)(450-175-350)(400-150-300)(350-100-250) w/ 200j, 200w b/sets. 1st 3 sets all 53 pace or better. Last at 51 pace or better. Great workout. (7mi)
6/9: AM 5mi PM 5mi
6/10: AM 5mi. PM DNR Flew to Ontario (Cal).
6/11: 6mi run w/ John and Pete. Flew to Oakland.
6/12: AM 3mi PM Kinney Invite, UCB. Race was a bummer. Felt bad. 1st 3:54.1, Walker 2nd, Flynn 3rd. 6mi after. (10mi)
6/13: 16mi run in hills around Berkeley w/ Walker. Flew to Phoenix.

Week: 77mi
----------------------------

6/14: 10mi easy, tired from yesterday. Long drive to Upland.
6/15: 5mi to stereo place to pick up car. Ran 5mi more later.
6/16: AM 5mi PM Ran 10x200 w/ 200j on grass. (5mi)
6/17: Flew all day. Ran to track and did some strides and ran back. 6mi
6/18: AM 2-3mi PM TAC 1500m heats. Won in 3:39.99. Very easy.
6/19: AM 3mi easy
6/20: TAC 1500m Final. Race was fast. Won in 3:34.92. Fricker led in 2:54, I took lead w/ 300 to go. Maree 2nd, Flynn 3rd.

Week: 58mi
---------------------------

6/21: AM 10mi PM Flew to Oslo
6/22: AM No run PM 10mi hard in the hills above the lake. Nice day.
6/23: AM Ran 2 lake laps. PM Ran around the lake + 11x140 hard strides. (9mi total)
6/24: AM Ran @ lake PM 5x200 in 26-27 w/200j. Felt good. (8mi total)
6/25: No AM run. PM 5mi around the lake.
6/26: AM 3mi PM Bislett Mile. 1st Oslo win. Perfect conditions, can go faster. 3:48.53 AR, Maree 3:48.85, Moorcroft,Walker. Ran 5mi after. (8mi)
6/27: 15mi in the hills w/ John, Steve and Ray. Wet, cold but nice.

Week: 70mi
------------------------

6/28: AM 5mi easy PM 3mi + 9-9x150 good strides. (5mi)
6/29: AM 6mi around the lake + strides. PM flew to Budapest.
6/30: AM hilly 3mi PM Budapest 1500m. Race was good, felt tired before, windy. 56-1:55-2:55, 25 last 200. 1st 3:35.75, Walker 2nd. (4mi)
7/1: AM Flew to Oslo PM 10mi w/ Mark Fricker, good pace. Felt good.
7/2: AM no run PM 6x220 in 25-26, tried to float. Good workout. 8mi
7/3: Ran to track, watched races, ran home. Feel good. 10mi
7/4: AM 2mi PM Byrikjelo 800m. ran 1:45.05 PR. 1st lap fast 51, finished good. Walker 2nd. (8mi)

Week: 61mi
-------------------------

7/5: AM flew to Oslo PM 8mi around lake 3 times plus some strides.
7/6: AM no run. PM 6mi 2 times around the lake +strides. Easy.
7/7: AM ran around the lake. PM Oslo Mile. Race was very good. Not so hard. Didn't move quite early enough. Felt under control. 57.3-1:53.8-2:51.9-3:47.69 AR Walker 2nd 3:49.08, Ray 3:49.77
7/8: 5mi
7/9: AM 3mi around park PM Paris 800m. Slow 1st lap even slow 3rd 200. Kicked hard in home straight, felt fast and strong. Beat Robinson 1:45.28-1:45.80. (5 mi)
7/10: AM flew to Lausanne. PM 10mi, hot, humid, smoggy.
7/11: 8mi along the lake + strides, jogging, push-ups, sit-ups. (10mi total)

Week: 58mi
--------------------------------

7/12: AM 5mi jog. PM 5x200 25-27s w/ 200j-w. (5mi)
7/13: 5mi w/ John, Mark & Doug in nice shaded park. Walked 3hrs in 90F!
7/14: AM 20min PM Lausanne 1500m. Race was hard. Didn't feel strong before but still went for it. Halfway through just decided to win. Fast 3:32.22, Maree 3:32.7 (5mi)
7/15: AM 6mi easy PM Flew to London.
7/16: 5mi easy in the park, strides and stretched. Not feeling real peppy.
7/17: AM 3mi PM London 3000m. Race was bad. Felt tired from the start. Knew I was in trouble after 1200. 5th in 7:40.5 Moorcroft-Maree-Walker-Koech. (5mi)
7/18: DNR - Flew home.

Week: 45mi
---------------------------------

7/19: AM no run. PM 10mi run.
7/20: AM 10mi, very hot and humid. Felt like shit. PM 5mi Weights
7/21: AM 10mi PM 5mi @ SLO.
7/22: AM 5mi PM 10mi up this big mountain behind hotel. Good hard run.
7/23: AM 5mi PM 5mi at home. Weights
7/24: AM 5mi, was hot. PM 10 x 23rd and 24th Streets. (10mi) Felt good, good run.
7/25: Ran 15mi, hot & muggy.

Week: 95mi
-------------------------------

7/26: AM 5mi PM 10mi Weights.
7/27: AM no run PM 25x110y hills, fast. Good workout. 12mi
7/28: AM 5mi PM 10 mi Very hot, hilly run.
7/29: AM 5mi loop. PM 5mi Feel very stressed, too many interviews! Weights.
7/30: AM 5mi run PM 10mi
7/31: AM 5mi PM 10mi
8/1: 15mi run up to Ranger Station and back.Weights.

Week: 95mi
------------------------------

8/2: PM 10mi easy.
8/3: AM 5mi jog PM@ SLO 2x(5x400) 400j, 400w between sets. Very good. 55.4, 56.8, 57.1, 56.4, 55.8, 55.1, 56.8, 56.2, 55.8, 52.8. (10mi)
8/4: AM 5mi PM 5mi jog, smoggy as hell, felt like shit.
8/5: AM 5mi PM 10mi in foothills up the back. Weights.
8/6: AM no run PM 600-500-400, 500-400-300, 300-200-400 all at 56.5 pace except first 500. Last 400 in 51.0 Great workout. ½ int. jog b/intvls., 400w/sets. 10mi
8/7: AM 10mi 1:00:00
8/8: AM 5mi PM 10mi in foothills.

Week: 85mi
------------------------------

8/9: AM no run. PM (2x400)(800-400)(6x200)(3x400). 56.8/57.1, 1:53.6/58, 28s, 56.6/58.0/53. Great workout, felt good. 10mi
8/10: AM 5mi PM flew to Europe.
8/11: PM hard 5mi run, very hot and humid. Slept bad.
8/12: 5x200 26-27 last relaxed in 23.8. 6mi Noticed pain in my side
8/13: 5mi. Jog Chest very tight today, could barely breathe. Side very sore.
8/14: Nice 2000m. Stomach cramps all day. Bad race, luck it was slow. John barely beat me. 4:58.72 AR. 7mi
8/15: Flew to Zürich. Tried to run, side hurt badly. Took day off.

Week: 38mi
--------------------------------

8/16: Jogged 5mi. My side still hurts, I saw 3 Docs and all said something different. Feels better, though.
8/17: 5mi with Walker and Flynn. Felt much better today. Slight pull in my back by my shoulder blade.
8/18: Zürich 1500m. Ran like a turkey. Felt like I was going to tie up with one lap to go, but I didn't. Got passed on last 100, responded
well but was boxed. Faded to 3rd behind Cram, Harbour. 3:34.18
8/19: AM flew to London. PM 5mi with John.
8/20: AM no run. PM London 1000m. Felt ok during warmup but ran like I was afflicted. Last 200 rigged very bad! No warmdown, got drug tested. 2:20.4 Cram won
8/21: 6mi @ 40min, felt good. Flew to Germany.
8/22: Köln 800m. Felt mush better, got too far behind, didn't tie up, finished strong. 1:46.67 4th place. 8mi

Week: 42mi
---------------------------

8/23: 8mi @ 50min with John.
8/24: PM 6mi w Ray some 150s. Felt good.
8/25: AM 3mi PM Koblenz Mile. Race was good, gave 100% last 200. 56-1:54-2:53.5 Sydney and I battled last 200 shoulder-shoulder; won 3:49.72-3:49.75. (6mi)
8/26: AM Took train to Brussels. PM 5mi (30min) felt very good.
8/27: Rabbitted 5000m for Walker. Set pace 7:55 for 3000m. 7mi
8/28: 7mi (45min) run with John and Ray. Left for Stuttgart.
8/29: Stuttgart 1000m. 2:17.58, beat Byers and John. Felt good. 3mi

Week: 45mi
-----------------------------

8/30: 7mi (42min), felt good.
8/31: AM Ran w/ Thomas. PM Ingleheim 2000m. Race was OK. Didn't have anything left on last lap, lost contact. No desire.Too many races. Thomas won in 4:52.2. I was 2nd 4:54.71 PR. 7mi
9/1: Flew to NY. 7mi in CP
9/2: 9mi Ran 3 laps, last was fartlek. Feel good, adjusted to time.
9/3: DNR - Interview ran very late.
9/4: AM 3mi easy PM 5th Avenue Mile. Race was slow 2:58 1200m kicked hard from 200, stepped in pothole. Byers won in 3:51.3, I was 2nd 3:51.5. John and I ran 7.5mi after. (10mi).
9/5: 11mi (60min) with John around the park, pretty fast. Flew home.

Week: 54mi
------------------------------

52 week mileage: 4016 miles (77.2mi/wk)

43 Races

7 800/1000s 2:20.1/1:46.64/1:45.05/1:45.78/2:20.4/1:46.67/2:17.58

6 1500s
3:37.8/3:39.99/3:34.92/3:35.75/3:32.33/3:34.18

18 Miles 3:53.8r/3:55.91/3:58.8/3:54.8/3:58.8i/3:55.3i/4:00.3i/3:55.0i/4:00.2i/4:03.0i/3:31.25r*/4:01.3/3:52.68/3:54.1/3:48.53/3:47.69/3:49.72/3:51.5r

2 2000s 4:58.72/4:54.71

2 3000s 7:40.5/7:55h (rabbit)

1 2 mile 8:36.6

2 5k 13:50.4r/13:52

5 10ks 29:26r/28:47r/27:53XC/28:28r/28:50r

3430
800m+ Running and/or Conditioning / Re: The sub4 mile
« on: December 29, 2018, 01:24:59 pm »
all time rankings.

http://www.alltime-athletics.com/m_mileok.htm



iaaf outdoor rankings:

https://www.iaaf.org/records/all-time-toplists/middlelong/one-mile/outdoor/men/senior

iaaf indoor rankings:

https://www.iaaf.org/records/all-time-toplists/middlelong/one-mile/indoor/men/senior?regionType=world&page=1&bestResultsOnly=true&oversizedTrack=all&firstDay=1899-12-30&lastDay=2018-12-27



US rankings: outdoor

https://www.iaaf.org/records/all-time-toplists/middlelong/one-mile/outdoor/men/senior?regionType=countries&region=usa&page=1&bestResultsOnly=true&firstDay=1899-12-31&lastDay=2018-12-28


US rankings: indoor

https://www.iaaf.org/records/all-time-toplists/middlelong/one-mile/indoor/men/senior?regionType=countries&region=usa&page=1&bestResultsOnly=true&oversizedTrack=all&firstDay=1899-12-30&lastDay=2018-12-27

3431
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 29, 2018, 11:58:22 am »
rec league lebron james lmfao.

nice. get it.

Quote from: maxent on December 29, 2018, 05:02:24 am
Well if you look at my log ive been doing 10+km running a day for a while now. it's only been split over 2 session (morning and evening) - but nevertheless that's the volume ive been working with. 15km in one session would be crazy if i just decided to do it off the bat but ive been building up to it. Having said that, you're right i need to make sure i don't get carried away and get hurt. But i don't also wanna spend over a month getting up to 15km, need to do it soonish and then i can change up focus cos i still haven't really touched a basketball since last summer (that's what 9 months ago?) so im not gna become a ful time runner and take it slow and steady either. Need a plan. My last long IRL run was 7km at 6:01 pace and i prob cud maintain that for a another km or two but to double my distance is a bit of an ask. Might have a better chance to do it on the TM tho cos it takes pacing out of it. When i did that 7km run i went close to 7min pace for the first (3.5km) lap and then as it got dark and i was hearing kangaroos scurriying around in the dark i went sub 6 on the return lap which was not great from an injury prevention perspective (form sucks when i go faster for longer runs). But it's pretty crazy cos i i dont even look at my watch while doing the run and at the end my pace was IDENTICAL to the 6.5km run i did before the 7km (a day earlier).

I have 3 disparate and competing goals: (5km sub 20, 170kg bs @ 85kg bw, 40" vertical) and the one i havent mentioned explicitly but is the whole underlying point of all of this - to become the rec league lebron james.  Still a fat skinny dude so im not gna get any of those until i get in shape i must confess. not many out of shape guys get any of these goals at my height weight - im undermuscled, overfat, over-tall for my bw.  On the court im usually the least fit guy so my fitness has always been a problem. My intuition tells me to knock of one or two of these goals then put them on maintenance and focus on the remaining one (or vice versa - knock out one, then maintain and focus on the other two).

Interesting to see this from my Garmin Connect app:


maybe this isn't so interesting after all, we're all relatively better than the average (sedentary?) person.. that's not who you shud compare with. still, wonder what everyone else here thinks about that ^

even if the garmin vo2max number is inaccurate, you'll notice that the vo2max improvements seem accurate. when that number goes up, your fitness is usually up as well.

as for which of the 3 goals to knock off first, i'd say 5k & squat - you can do both. those will both help the rec league lebron james goal. the 40" vert goal will "interfere" with everything, since it will need all the attention. if you can get your RVJ up to 35" more frequently, while still improving your fitness/strength, it'll be better than going for the 40". get there first, then re-evaluate when to attack 40" etc.



Quote from: maxent on December 29, 2018, 08:05:07 am
New found respect for acole/todday/mutombo. Ran 6km on the track tonight and it was brutal. Much harder than road running i found for the following reasons:
  • big empty field means you get get hit by the wind pretty hard .. when running with it, it almost doesn't feel like it's there but when you're running against it, it's v hard. doesn't help that my city is considered one of the windiest in the world
  • when not running straight against the wind, the curved bits are challenging, i felt it in my erectors pretty good .. not sure if that's just cos im new to running around the track or if it's normal? btw halfway (3km) i turned around and ran the opppostie direction to see if it would feel better/easier, not sure if it made any difference tbh
  • i think the road surface is faster to run on .. grass prob slows you down, didn't think it would be this significant tho
  • if i ran during teh day the sun and the wind wud be even harder. i prefer my trail run a lot more, get some wind cover and shade .. it's more pleasant overall
  • i ran a 6:13/km pace tonight compared to 6:01/km yesterday on my usual trail one. so if i was gna go for a 5km PR, it prob wont be on the track unfortunately, just too slow.

big respect to ppl who actually put up with all these factors and run better/faster on the track .. im in awe of your dedication.

when you run outside you always have to adjust for the elements.

going into headwinds is ~50% harder/slower than using the tailwind.

it'd probably be less windy in the early morning.

3432
800m+ Running and/or Conditioning / Re: Runners to learn from
« on: December 29, 2018, 12:55:03 am »
a piece of bill rodgers training journal!

that mileage tho.

https://runningscience.co.za/elite-athletes-training-log/bill-rodgers/





also some stuff here:

http://www.letsrun.com/forum/flat_read.php?thread=2134702

Quote
   
RE: Bill Rodgers Training Log 9/23/2007 1:06PM - in reply to Leirbag
 Reply  Return to Index  Report Post
in his book he outlines his training routine. in summary, high mileage, 2 runs a day peppered with light speed work a couple times per week and very frequent races. trained through most races as he prepared for his marathons. 130 mpw was normal, week after week, year after year. 90 was a very light week and he hit 200 at least once. consistency, consistency, consistency. great book.

Quote
Marathons

1. 1973 Boston (DNF)
2. 1973 Bay State (2:28:12) 1st CR
3. 1974 Boston (2:19:34) 14th
4. 1974 NYC (2:36:00) 5th
5. 1974 Philadelphia (2:21:57) 1st CR
6. 1975 Boston (2:09:55) 1st AR
7. 1975 Enschede, Holland (DNF)
8. 1975 Fukuoka (2:11:26) 3rd
9. 1976 Olympic Trials (2:11:58) 2nd
10. 1976 Montreal Olympics (2:25:14) 40th
11. 1976 NYC (2:10:10) 1st CR
12. 1976 Sedo Island, Japan (2:08:23) 1st CR (200 meters short)
13. 1976 Baltimore (2:14:28) 1st CR
14. 1977 Kyoto, Japan (2:14:25) 1st
15. 1977 Boston (DNF)
16. 1977 Amsterdam, Holland (2:12:46) 1st CR
17. 1977 NYC (2:11:28) 1st
18. 1977 Fukuoka (2:10:55) 1st
19. 1978 Boston (2:10:13) 1st
20. 1978 NYC (2:11:28) 1st
21. 1978 Fukuoka (2:12:53) 6th
22. 1979 Boston (2:09:27) 1st AR
23. 1979 Montreal (2:22:12) 15th
24. 1979 NYC (2:12:12) 1st
25. 1980 Boston (2:12:11) 1st
26. 1980 Toronto (2:14:47) 1st
27. 1980 NYC (2:13:20) 5th
28. 1981 Houston-Tennaco (2:12:10) 1st CR
29. 1981 Boston (2:10:34) 3rd
30. 1981 Atlantica-Boavista, Rio de Janeiro, Brazil (2:14:13) 1st CR
31. 1981 Stockholm, Sweden (2:13:28) 1st
32. 1981 Bank One, Columbus, OH (2:17:34) 7th
33. 1982 Houston (2:14:51) 5th
34. 1982 Tokyo (2:24) 301st
35. 1982 Boston (2:12:38) 4th
36. 1982 Atlantica-Boavista, Rio de Janeiro, Brazil (DNF)
37. 1982 Big M, Melbourne, Austrialia (2:11:08) 1st
38. 1983 Orange Bowl, FL (2:15:08) 1st
39. 1983 Boston (2:11:58) 10th
40. 1983 Beijing, China (DNF)
41. 1983 Chicago (2:21:40)
42. 1984 U.S. Olympic Trials (2:13:31) 8th
43. 1985 New Jersey Waterfront (2:14:46) 2nd
44. 1985 NYC (2:15:31) 7th
45. 1986 Boston (2:13:35) 4th
46. 1986 Chicago (2:15:31) 11th
47. 1987 Phoenix (DNF)
48. 1987 Boston (2:18:18) 15th
49. 1987 NYC (2:25:01) 54th
50. 1988 Phoenix (DNF)
51. 1988 Los Angeles ( 2:20:27) 2nd masters
52. 1988 Boston (2:18:17) 2nd masters
53. 1988 NYC (DNF)
54. 1989 Los Angeles (2:22:24)
55. 1990 Boston (2:20:46) 5th masters
56. 1992 Vietnam International 19th
57. 1996 Boston (2:53)
58. 1999 Boston (DNF)

Awards and distinctions

* 1973 AAU All-American Long Distance Team (20K)
* 1975 National AAU- DI Benadato Award - Best Athletic Performance
* 1975 Nominated Sullivan Award (placed second)
* 1975 Ranked #1 in the World in the Marathon by Track & Field News
* 1976 Ranked #6 in the World in the Marathon by Track & Field News
* 1976 Member U.S. Olympic Team - Montreal, Canada
* 1976 AAU All-American Track & Field Team (10K)
* 1977 Ranked #1 in the World in the Marathon by Track & Field News
* 1978 Ranked #2 in the World in the Marathon by Track & Field News
* 1979 Ranked #1 in the World in the Marathon by Track & Field News
* 1981 Ranked #7 in the World in the Marathon by Track & Field News


Personal track records

* 1/2 mile - 1 48
* 1 mile - 4:18.8
* 2 miles - 8:48 (indoor practice); 8:53.6 (1975)
* 3 miles - 13:25.4 (1976)
* 5 kilometers - 13:42.00 (1978)
* 10 kilometers - 28:04.4 (1976)
* 15 kilometers - 43:39.8 (1977 - American Record)
* 10 miles - 46:35
* 20 kilometers - 58:15 (1977 - American Record)
* 1 hour - 12 mi 1351 yd (20.556 km) (1977 - American Record)
* 25 kilometers - 1:14:12 (1979 - World and American Record)
* 30 kilometers - 1:31:50 (1979 - American Record)

Personal road records

* 10 kilometers: 28:16 (1983)
* 15 kilometers: 43:25 (1981)
* 20 kilometers: 58:43 (1982)
* 25 kilometers: 1:17:23
* 30 kilometers: 1:29:04 (1976 - Unofficial World Road Record)
* Marathon (42.195 kilometers): 2:09:27 (1979 - American Record)

Major road race wins

* Boston Marathon: 4 wins
* New York City Marathon: 4 wins
* Fukuoka Marathon: 1 win
* Houston Marathon: 1 win
* Falmouth Road Race: 3 wins
* Lynchburg 10 miler: 5 wins
* Cherry Blossom 10-Mile Run: 4 wins
* Beverly Hills 10 km: 4 wins
* Azalea Trail 10 km: 4 wins
* Bloomsday 12 km: 1 win
* Gasparilla 15 km: 1 win (first yr.)
* Jacksonville 15 km: 1 win
* BIX 7: 2 wins (incl. first yr.)
* Big Boy 20 km: 3 wins



Quote
Quote
Pace?? wrote:
What kind of pace was he running most of his runs at during the 150-160 mile weeks?

6- 7 min./mile, thousands of laps around Jamaica Pond in Boston.

Avg. mileage in 73 before Boston well below 150 per week though he did have some 140's.

3433
Strength Sports / Re: Arm Wrestling Training
« on: December 29, 2018, 12:36:29 am »
Larratt, 3 day water fast.

<a href="http://www.youtube.com/watch?v=J-QU2HGnUpk" target="_blank">http://www.youtube.com/watch?v=J-QU2HGnUpk</a>

3434
Progress Journals & Experimental Routines / Re: chasing athleticism
« on: December 29, 2018, 12:06:03 am »
good move not doing the park run if your knee was bugging.

ive had bottom knee hurt from running a few times .. but also had it during jumping.

when i get that, it's usually i'm doing way too much work. same for my lateral knee tendinitis-ish feeling which comes occasionally.

Quote from: maxent on December 28, 2018, 11:25:49 pm
Okay okay andrew you won me over.

cool hah. i never tried to convince you of high frequency long runs tho :D

Quote
I'm gna focus on getting my long run to 15km/90min, I wasn't a believer at first but i've come around to the idea that you build an aerobic base first then focus on speed / 5km time PR etc. Just gna work on that now. Did 62:30 min today, at 9km/hr, will add 2:30min each time and increase the speed every other time by 0.1km/hr. Eventually wanna be doing 90 min run at 10km/hr for a total of 15km. After that i'll switch up focus for doing 400m repeats on the track and just getting fast af and getting that sub 20 PR.

how often is this long run? usually they are once a week, with shorter runs throughout the week (speed work, tempo, medium-long, recovery).

i would definitely not try to add distance/pace so frequent, if i'm reading it correctly. have to be careful.

be careful trying to add intensity so often. my advice is still, learn to go by feel. some days you can run longer, some days you can't. if you keep it relative, you'll probably stay fresher.

nice @ ~62min run today!

Quote
If i think about it, the most glaring weakness in my preparation for basketball was a lack of aerobic fitness. The years of lifting weghts prob did good things for my anaerobic but without an ability to express it gametime i was never able to demonstrate my athletic gains. I might have a 36" vertical but my subpar aerobic fitness meant i cud never get a game time dunk etc.

yea maybe. aerobic fitness is underrated. in fact people hate on it similar to calf raises.

3435
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 28, 2018, 11:42:57 pm »
mod speed day.

barely the last few days: right big toe, right lateral knee.

bugging a bit just today: left armpit.. wtf.

calves sore. not much else sore.

12/28/2018

<= 4:59 mile vs <= 2:59 km:
- 12 (sub5) + 15 (sub3) = 27 of 50, 23 to go!

top3 finishes:
2018: 29/44 (stay healthy!)
2017: 6/12
2016: 4/10
2015: 0/2
2006: 0/1

diet:
- diet was light but good.
- big cauliflower/broccoli stir fry after evening speed



08:30 PM: mod speed: {0.80 mi @ 5:14 min/mi pace, 197 cadence nice - working on lowering it a bit} + {2 x 190m @ 4:24, 4:22 pace} ::: (road, felt meh)
- https://www.strava.com/activities/2041207723
- https://www.endomondo.com/users/26420622/workouts/1246488033
- https://connect.garmin.com/modern/activity/3254588749
- 0.80 mi @ 5:14 min/mi pace, 197 cadence nice - working on lowering it a bit, 1km split = 3:14 / 5:12 min/mi
- 2 x 190m @ 4:24, 4:22 pace





12:00 AM: leg drain: 40 mins

Pages: 1 ... 227 228 [229] 230 231 ... 1505